Morning Stretch Routine PDF, 10-Minute Wake-Up Mobility Flow for Stiff Joints, Gentle Full Body Stretches, Printable Guide with Demo Videos
Created by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist, in Homer, Alaska.
A printable 10-minute daily stretching and mobility routine for easing morning stiffness and waking up your body. Short, simple, and easy to follow, it fits into a busy day and needs little to no equipment.
What's inside
- A complete 10-minute routine, step by step
- Clear form cues and hold times for every movement
- Easier and harder options where helpful
- Simple daily checklist to build the habit
The routine, phase by phase
- Release: gentle spinal unwinding
- Lengthen: hip and lower back range of motion
- Activate: core and glutes before standing
- Integrate: gentle seated wake-up flow
Done in bed or on a comfortable mat.
Who it's for: anyone who wakes up feeling stiff, sore, or tight.
How it works: Instant PDF download. Open it on your phone, tablet, or computer, or print it at home (US Letter size (prints fine on A4 too)). Personal use only; please do not share or resell.
This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, weakness, or pain that spreads or worsens.
Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.
